10 Best Barbell Speed Squat Alternatives for Glute Power

Ranked Barbell Speed Squat Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Speed Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Weighted Squat

   99% match

   • Glutes
   • Weighted
   • Intermediate
   • Compound

   A straight swap when you want to keep working the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Hold a weight in front of your chest or on your shoulders.
   3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
   4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Push through your heels to stand back up, squeezing your glutes at the top.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Speed Squat
   • Primary muscle: glutes, the same as the Barbell Speed Squat
   • Equipment: free weights, the same as the Barbell Speed Squat
   • Body position: standing, the same as the Barbell Speed Squat
2. Play demonstration

   2. Barbell Full Squat

   99% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes slightly turned out.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you begin to lower your body down.
   4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
   5. Lower your body until your thighs are parallel to the ground or slightly below.
   6. Keep your knees in line with your toes and your weight in your heels.
   7. Drive through your heels to stand back up, extending your hips and knees.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Speed Squat
   • Primary muscle: glutes, the same as the Barbell Speed Squat
   • Equipment: free weights, the same as the Barbell Speed Squat
   • Body position: standing, the same as the Barbell Speed Squat
3. Play demonstration

   Progression

   3. Barbell Low Bar Squat

   96% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and the barbell resting on your upper back.
   2. Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
   3. Continue lowering until your thighs are parallel to the ground or slightly below.
   4. Pause for a moment, then push through your heels to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Speed Squat
   • Primary muscle: glutes, the same as the Barbell Speed Squat
   • Equipment: free weights, the same as the Barbell Speed Squat
   • Body position: standing, the same as the Barbell Speed Squat
4. Play demonstration

   4. Barbell High Bar Squat

   95% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes slightly turned out.
   2. Place the barbell on your upper back, resting it on your traps.
   3. Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
   4. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Drive through your heels to stand back up, extending your hips and knees.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Speed Squat
   • Primary muscle: glutes, the same as the Barbell Speed Squat
   • Equipment: free weights, the same as the Barbell Speed Squat
   • Body position: standing, the same as the Barbell Speed Squat
5. Play demonstration

   5. Barbell Narrow Stance Squat

   94% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes pointing slightly outward.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
   4. Continue lowering until your thighs are parallel to the ground or slightly below.
   5. Pause for a moment, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Speed Squat
   • Primary muscle: glutes, the same as the Barbell Speed Squat
   • Equipment: free weights, the same as the Barbell Speed Squat
   • Body position: standing, the same as the Barbell Speed Squat
6. Play demonstration

   6. Barbell Hack Squat

   94% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
   2. Hold the barbell behind your legs, resting it on your upper thighs.
   3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
   4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Pause for a moment, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Speed Squat
   • Primary muscle: glutes, the same as the Barbell Speed Squat
   • Equipment: free weights, the same as the Barbell Speed Squat
   • Body position: standing, the same as the Barbell Speed Squat
7. Play demonstration

   Progression

   7. Barbell Jefferson Squat

   88% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
   3. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
   4. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
   5. Push through your heels to stand back up to the starting position.
   6. Repeat the movement, alternating your forward and back foot with each repetition.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Speed Squat
   • Primary muscle: glutes, the same as the Barbell Speed Squat
   • Equipment: free weights, the same as the Barbell Speed Squat
   • Body position: standing, the same as the Barbell Speed Squat
   • Balance: harder to stay steady on than the Barbell Speed Squat
8. Play demonstration

   Progression

   8. Barbell Jump Squat

   88% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Once you reach the bottom of the squat, explode upwards by jumping off the ground.
   4. As you jump, extend your hips, knees, and ankles, pushing through your toes.
   5. Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Speed Squat
   • Primary muscle: glutes, the same as the Barbell Speed Squat
   • Equipment: free weights, the same as the Barbell Speed Squat
   • Body position: standing, the same as the Barbell Speed Squat
   • Balance: harder to stay steady on than the Barbell Speed Squat
9. 

   9. Kneeling Squat

   88% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
   2. With your head looking forward, sit back with your butt until you touch your calves.
   3. Reverse the motion, returning the torso to an upright position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Speed Squat
   • Primary muscle: glutes, the same as the Barbell Speed Squat
   • Equipment: free weights, the same as the Barbell Speed Squat
   • Body position: kneeling, not standing
   • Balance: harder to stay steady on than the Barbell Speed Squat
10. Play demonstration

    10. Smith Squat

    87% match

    • Glutes
    • Smith-machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. Set up the smith machine with the barbell at an appropriate height for your squat.
    2. Stand with your feet shoulder-width apart, toes slightly turned out.
    3. Position yourself under the barbell, resting it on your upper traps and shoulders.
    4. Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
    5. Engage your core and unrack the barbell, stepping back to clear the rack.
    6. Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
    7. Lower your body until your thighs are parallel to the ground or slightly below.
    8. Pause for a moment at the bottom, then drive through your heels to return to the starting position.
    9. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Movement: two-legged squat, the same as the Barbell Speed Squat
    • Primary muscle: glutes, the same as the Barbell Speed Squat
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Barbell Speed Squat
    • Balance: easier to stay steady on than the Barbell Speed Squat